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Landmine Single Arm Offset Split Jerk — It’s s

Landmine Single Arm Offset Split Jerk
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It’s so important to learn how to create force from unbalanced positions. Life rarely gives us balanced opportune in movement.

The start of this movement is offset and loaded into the obliques and external rotators of the same side leg as the arm. It’s a concentrated position of tension, loading that whole side up with the lat and external rotators of the shoulder to create maximum tension before jump switch exploding into a split jerk finish with the opposite leg forward. That change of stance along with the unstable nature of a landmine load creates force across the whole body from one side to the other and the need for isometric control at lock out.

Unlike the traditional barbell split jerk we get to work this unilaterally (one side and the other) to expose potential imbalances. This is why I love this variation. Helps create power and control while closing up gaps that would otherwise be hidden with traditional barbell split jerk.

Close up your gaps. Move strong. Above all else, just move.

#landmine #splitjerk #power #stability #mobility #movement #strength #conditioning #strengthcoach #workout #orlando #orlandofitness #orlandogym #orlandopersonaltrainer

Walked around universal with my growing toddler Sa

Walked around universal with my growing toddler Saturday. Even though he is ambulatory he still likes being carried. Halfway thru city walk I realized I need to start training my carries heavier and more varied.

I never want to have to say “No I can’t carry you.” So I’ll make my training match my necessity. Does yours?

#functionaltraining #functionalfitness #carrystrong #sandbagcarry #kettlebellcarry #dadstrong #movewell #mobility #core #orlando #orlandofitness #orlandopersonaltrainer

Ankle mobility. Absorbing and transmitting force

Ankle mobility.

Absorbing and transmitting force in various force vectors.

It matters.

Scroll to the last slide and see it in action with @terrell.walden on Friday night.

First few slides were all slant board movements we did earlier that day. Last slide put it all to work.

Care about how you move. Do the work. It translates.

#mobility #anklemobility #stability #COD #movement #athlete #football #highschoolfootball #strengthcoach #orlando #orlandogym

Split Hip Crescent Press Before we can learn to a

Split Hip Crescent Press

Before we can learn to accelerate, we have to learn to load, stabilize and decelerate. For performance, so much happens in the frontal plane but it’s incredibly ignored in most training I see.

The landmine gives us the unique ability to load multiple planes of motion at a time. In this case, the hip in the frontal plane and the upper body in the saggital plane.

Turn your sound on for cues on how to take your performance game and function game to the next level with the Split Hip Crescent Press.

#landmine #stability #balance #accelerate #hips #hip #shoulder #COD #functionaltraining #functionalathlete #fitness #orlando #orlandofitness #orlandopersonaltrainer

These days I strength training 3-4 times a week.

These days I strength training 3-4 times a week.

That’s it.

I used to do 6 days of strength training and to be honest I was breaking down and getting burnt out. My body showed it. My lifts showed it. It wasn’t comfortable.

The key to great strength training programs for human function is not isolating but, instead, INTEGRATING.

These slides are all upper body dominate push/pull but with added hinge motions. This is an efficient way to program and progress.

Integrate, don’t isolate with your strength training. It will make you a better mover and better functioning human being. Isn’t that we all need?

Or keep training how you learned on YouTube, muscle/fitness magazine or some coach showed you when you played a high school sport.

Your training should evolve with you. Reach out if you’re ready to learn.

#kettlebell #landmine #dumbbell #fullbodyworkout #push #pull #core #power #strength #endurance #orlando #orlandogym #orlandopersonaltrainer

“Intention creates retention.” It’s a sayin

“Intention creates retention.”

It’s a saying I use with my clients constantly. If you want the body to retain proper movement and align what you do in the gym with what you do in real life, the intentional aspects of the movement have to be there.

This is a movement I see constantly done incorrectly. The kneeling cable crunch. Usually at the expense of the spine and building a dysfunctional support base. Try this instead: loaded spine flexion and extension.

Intent: thoracic flexion with a stabile hip and lumbar spine.

Top of the movement: as much extension as possible keeping a stabile pelvis. (Holy hamstrings and glutes btw).

Bottom of the movement: as much flexion in the thoracic spine as possible.

The result: anterior and posterior core musculature creating the right synergy to have the capacity to flex the spine properly.

Don’t avoid it. Give it CAPACITY.

#spine#cableworkout #pulleypro #cablecrunches #spineflexion #mobility #stability #hips #lowbackpain #abs #core #orlando #orlandofitness #orlandopersonaltrainer

Landmine Lunge Switch Press ••• Have a lot o

Landmine Lunge Switch Press
•••
Have a lot of love for the landmine as a tool to train maximal range of motion and add in some force vectors that better replicate sport and life.

Load. Explode. Repeat.

Great drill to also train cross body correction and first step.

SOUND ON FOR CUES

If interested in how you would incorporate this into your workout program, contact me and let’s get you moving.

#landmine #lunge #power #barbell #athlete #strength #conditioning #onlinecoaching #virtualcoaching

Experimenting with some new programming. Little P

Experimenting with some new programming.

Little PAP work along with some varied weight vest loaded strength work.

Finished up with loaded isometric reverse nordic curls.

This was a deceptive scorcher. Checked all the boxes though. Power, strength, stability, upper body, lower body.

(Also yes I’m lacking hops but I’m working on it.)

#pap #backsquat #weightvest #trx #surge #athlete #strength #conditioning #ballistics #workout #orlando #orlandopersonaltrainer #orlandogym

Kinstretch Class ••• Breaking down the Hip C

Kinstretch Class
•••
Breaking down the Hip CAR.
…
Within the first four sessions with my new clients I teach them all the CARs from @functional_range_conditioning. One of the misses I tend to see in the Hip CAR is the abduction with external rotation. Most people tend to compensate by rotating the opposite femur and extending their lumbar spine.

The key to any CAR is to focus on isolating the joint mechanics of that joint and not feeding already existing compensations.

One of the best variations I’ve found to do is breaking the movement down on the ground from a supine position. The client is cued to maintain glute contact on the static leg and keep low back in contact with the ground. People find out real fast what range their true ranges are. Add in a positional isometric with a yoga block and it drills home exactly how to execute this portion of the Hip CAR avoiding compensations.

Control yourself. Come join us every Tuesday evening at 515pm.

#kinstretch #frc #mobility #hip #hipcar #hiphealth #controlyourself #orlando #lowbackpain #bodycontrol #orlandogym #orlandopersonaltrainer

The rotational med ball slam is one of the go to a

The rotational med ball slam is one of the go to athletic power movements for my clients/athletes. Add in pivot mechanics, keep the velocity high and load low. Make sure you have the freedom to pivot thru the hips by working barefoot or in @vivobarefoot.

#medball #medballslams #rotation #core #velocity #power #workout #trainhard #myvivos #vivobarefoot #orlando #orlandopersonaltrainer #orlandogym

Big shout out to this guy and the rest of the West

Big shout out to this guy and the rest of the West Orange Warriors as they kick off their season tonight. @uptopg1b is on of the most talented receivers in the country. He’s hungry. He leads. He is willing to do everything he can to be better including doing an hour of table stretch time and mobility work on gameday. Proud of him. Go light it up!!

#strengthcoach #coach #warriors #vahalla #bestwrinflorida #uptopmafia #mobility #orlando #orangecounty #highschoolfootball

Ranges we can control matter so much more than tho

Ranges we can control matter so much more than those we can’t.

Active ranges of motion carry over to strength and sport. They give you capacity for injury resilience and increasing strength and performance.

To do that, you have to create force in your ranges. “Force is the language of cells.”-Dr.Andreo Spina. @stickmobility does a great job of adding “force” to your mobility work.

Also, especially before lower body strength days (or in the case of these drills, prior to running sprints), incorporate half kneeling into what you are doing. It adds a level of stability to the work while working on globally incorporating upper and lower body, increasing mind and body connection.

Both of these variations (Half kneeling kayaks progressed to lunge kayaks and monkey hang half kneeling rotations) incorporate rotation. One via scapular control and the other via hip internal and external rotation.

Increase your ranges by activating your ranges.

#stickmobility #mobility #stickmobilitycoach #stability #hip #core #scapula #running #sprinting #orlando #orlandopersonaltrainer #orlandomovementcoach

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